Back Day Workout:Works the Lats,Upper back and the Traps !

Back day Routine:
Hi everyone it's been a while i know i've been lacking some motivation ,but today we gonna change it ,we are doing a full back workout with no machine ,only reps and good form ,this workout is combined of 6 exercises with two single exercises and two drop sets .
Now prepare your water bottle ,your favorite playlist and let's dot it !

Warm ups (20 s):
A-Arms circles
B-Slow high knee
C-Torso twist
D-Toe touch sweeps
E-Leg swings
F-Side bend
G-Walkdown
H-Jog in place

Cardio session:
Before umping into the strength part it's advisable to do a cardio session,what i love to do is to choose a kickboxing routine or a low intensity cardio and abs  ,you don't have to write them down ,be lazy like me and search on Youtube there is tons of them my favorites are of course Fitness Blender's videos:
30 Minute Cardio Kickboxing and Abs Workout - At Home
Energy Boosting Cardio Jumpstart - Total Body Warm Up
Cardio KickBoxing and Core Workout - Jump Rope and Kickboxing

Strength Routine:
Exercise One:Pull ups [4 to 5 sets,6 to 12 reps]

Assisted version :

Note:if you've never done pull ups or you barely can do a one rep ,don't worry,there is much easier versions where you can use a resistance band or a box to put your feet on ,here's a video tuorial by megsquats :
HOW TO GET YOUR FIRST PULL-UP

Exercise Two: Push-ups [4 to 5 sets,10 to 30 reps]

This is a drop set to the previous exercise this means no rest period between ,do the push ups focusing your intention on a upper back contraction ,your lats and your chest .

Exercise Three: Single Arm Dumbbell Row [4 to 5 sets,12 to 20 reps]

Set 1,2:Choose a weight from 7 lbs to 15 lbs,try pulling with the elbows ,squeeze the lats and use a little rotation of the hips on the top motion ,also control the weight all the way down ,always contracting the lats.
Set 3:Get heavier dumbbells and do at least 12 reps with.
Set 4,5:Decrease the weight and do up to 17 reps

Note:if you start to feel it on your shoulders especially on the rear delt or in the lower back ,you are using too much weight or not getting enough rest period ,always be efficient .

Exercise Four:Hammer Grip Pull ups[4 sets,6 to 12 reps]

This pull-ups variation uses the arm muscle especially the biceps ,also the lats and the traps ,if it's hard for you use a box put your feet on them and do only the second portion of the exercise which is the pull up .

Exercise Five :Close Grip Push-ups[4 sets,8 to 12 reps]

You can incorporate this exercise as a drop set to the pull ups, it improves your strength by working on the triceps the chest and the upper back .

Exercise Six :Dumbbells Shrugs[4 to 5 sets,14 to 20 reps]

This is a most when it comes to traps ,the trick is to maintain tension on the traps throughout the motion ,arms straight in both sides,feel the weight on your traps squeeze them up ,then control all the way down .

Exercise Seven :One Plate Trap raises [drop set to the shrugs]

Arms extended and locked at 45 degrees contract your traps(the portion located in the back of the neck),elevate the plate over your head ,squeeze the traps ,then down also never relax until you're done with the reps ,always maintain a tension.

Cool down (20 s):
1-Arm cross stretch
2-Wide leg forward fold
3-Downward dog
4-Cobra stretch
5-Child pose
6-Supine twist stretch


And it's done ,hopefully you liked this routine ,please drink lot's of water ,eat healthy ,and see you next time.Peace.